Stoic Physique

Nutrition Plan

Stoic Physique
Fez Tahir
Updated Jul 30, 2026

Daily Targets

MondayAug 32106 cal · 179P 199C 66F
TuesdayAug 42211 cal · 183P 201C 75F
WednesdayAug 52123 cal · 181P 199C 67F
ThursdayAug 62105 cal · 185P 213C 57F
FridayAug 72106 cal · 179P 199C 66F
SaturdayAug 81934 cal · 165P 161C 70F
SundayAug 92095 cal · 169P 168C 83F

Monday

Aug 3
Daily Totals
2106
Calories
179g
Protein
199g
Carbs
66g
Fat
12g
Fibre
Breakfast8:00 AM
  • Egg (Large)2 egg150 cal
  • Egg White100 g48 cal
  • 90/10 Ground Beef - Cooked3 oz178 cal
  • Medium Flour Tortilla1 tortilla139 cal
  • Salsa40 grams14 cal
Meal Totals
532cal50gprotein29gcarbs24gfat
Snack11:00 AM
  • Go Macro - Protein Bar1 bar274 cal
Meal Totals
274cal10gprotein36gcarbs10gfat
Lunch1:00 PM
  • Chicken Breast (Cooked)(OZ)6 oz265 cal
  • White Rice (Cooked)130 grams164 cal
  • Bell Pepper100 g31 cal
  • Onion1 medium (~110 g)47 cal
  • Olive Oil5 g45 cal
Meal Totals
556cal58gprotein54gcarbs12gfat7gfibre
Snack3:30 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Whole Foods - Organic Medjool Dates2 dates124 cal
Meal Totals
236cal17gprotein42gcarbs0gfat
Dinner5:30 PM
  • 90/10 Ground Beef - Cooked5 oz297 cal
  • Medium Flour Tortilla1 tortilla139 cal
  • Salsa60 grams20 cal
  • Mixed Vegetables (Your Choice)120 grams48 cal
Meal Totals
508cal44gprotein38gcarbs20gfat5gfibre

Tuesday

Aug 4
Daily Totals
2211
Calories
183g
Protein
201g
Carbs
75g
Fat
10g
Fibre
Breakfast8:00 AM
  • Egg (Large)2 egg150 cal
  • Egg White100 g48 cal
  • 90/10 Ground Beef - Cooked3 oz178 cal
  • Medium Flour Tortilla1 tortilla139 cal
  • Salsa40 grams14 cal
Meal Totals
532cal50gprotein29gcarbs24gfat
Snack11:00 AM
  • Go Macro - Protein Bar1 bar274 cal
Meal Totals
274cal10gprotein36gcarbs10gfat
Lunch1:00 PM
  • Chicken Breast (Cooked)(OZ)6 oz265 cal
  • White Rice (Cooked)125 grams158 cal
  • Bell Pepper100 g31 cal
  • Onion1 medium (~110 g)47 cal
Meal Totals
507cal58gprotein53gcarbs7gfat7gfibre
Snack3:30 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Whole Foods - Organic Medjool Dates2 dates124 cal
Meal Totals
236cal17gprotein42gcarbs0gfat
Dinner5:30 PM
  • Chicken Thigh, Cooked170 g294 cal
  • White Rice (Cooked)125 grams158 cal
  • Roasted Broccoli150 grams165 cal
  • Olive Oil5 g45 cal
Meal Totals
662cal48gprotein41gcarbs34gfat3gfibre

Wednesday

Aug 5
Daily Totals
2123
Calories
181g
Protein
199g
Carbs
67g
Fat
12g
Fibre
Breakfast8:00 AM
  • Egg (Large)2 egg150 cal
  • Egg White100 g48 cal
  • 90/10 Ground Beef - Cooked3 oz178 cal
  • Medium Flour Tortilla1 tortilla139 cal
  • Salsa40 grams14 cal
Meal Totals
532cal50gprotein29gcarbs24gfat
Snack11:00 AM
  • Go Macro - Protein Bar1 bar274 cal
Meal Totals
274cal10gprotein36gcarbs10gfat
Lunch1:00 PM
  • Chicken Breast (Cooked)(OZ)6 oz265 cal
  • White Rice (Cooked)130 grams164 cal
  • Bell Pepper100 g31 cal
  • Onion1 medium (~110 g)47 cal
  • Olive Oil5 g45 cal
Meal Totals
556cal58gprotein54gcarbs12gfat7gfibre
Snack3:30 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Whole Foods - Organic Medjool Dates2 dates124 cal
Meal Totals
236cal17gprotein42gcarbs0gfat
Dinner5:30 PM
  • Ground Bison 92% (cooked)5 oz318 cal
  • Medium Flour Tortilla1 tortilla139 cal
  • Salsa60 grams20 cal
  • Mixed Vegetables (Your Choice)120 grams48 cal
Meal Totals
525cal46gprotein38gcarbs21gfat5gfibre

Thursday

Aug 6
Daily Totals
2105
Calories
185g
Protein
213g
Carbs
57g
Fat
16g
Fibre
Breakfast8:00 AM
  • Egg (Large)2 egg150 cal
  • Egg White100 g48 cal
  • 90/10 Ground Beef - Cooked3 oz178 cal
  • Medium Flour Tortilla1 tortilla139 cal
  • Salsa40 grams14 cal
Meal Totals
532cal50gprotein29gcarbs24gfat
Snack11:00 AM
  • Go Macro - Protein Bar1 bar274 cal
Meal Totals
274cal10gprotein36gcarbs10gfat
Lunch1:00 PM
  • Chicken Breast (Cooked)(OZ)5 oz221 cal
  • White Rice (Cooked)125 grams158 cal
  • Bell Pepper100 g31 cal
  • Onion1 medium (~110 g)47 cal
  • Olive Oil5 g45 cal
Meal Totals
507cal49gprotein53gcarbs11gfat7gfibre
Snack3:30 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Whole Foods - Organic Medjool Dates2 dates124 cal
Meal Totals
236cal17gprotein42gcarbs0gfat
Dinner5:30 PM
  • Chicken Breast (Cooked)(OZ)6 oz265 cal
  • White Rice (Cooked)140 grams176 cal
  • Mixed Vegetables (Your Choice)150 grams60 cal
  • Olive Oil6 g54 cal
Meal Totals
556cal59gprotein53gcarbs12gfat9gfibre

Friday

Aug 7
Daily Totals
2106
Calories
179g
Protein
199g
Carbs
66g
Fat
12g
Fibre
Breakfast8:00 AM
  • Egg (Large)2 egg150 cal
  • Egg White100 g48 cal
  • 90/10 Ground Beef - Cooked3 oz178 cal
  • Medium Flour Tortilla1 tortilla139 cal
  • Salsa40 grams14 cal
Meal Totals
532cal50gprotein29gcarbs24gfat
Snack11:00 AM
  • Go Macro - Protein Bar1 bar274 cal
Meal Totals
274cal10gprotein36gcarbs10gfat
Lunch1:00 PM
  • Chicken Breast (Cooked)(OZ)6 oz265 cal
  • White Rice (Cooked)130 grams164 cal
  • Bell Pepper100 g31 cal
  • Onion1 medium (~110 g)47 cal
  • Olive Oil5 g45 cal
Meal Totals
556cal58gprotein54gcarbs12gfat7gfibre
Snack3:30 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Whole Foods - Organic Medjool Dates2 dates124 cal
Meal Totals
236cal17gprotein42gcarbs0gfat
Dinner5:30 PM
  • 90/10 Ground Beef - Cooked5 oz297 cal
  • Medium Flour Tortilla1 tortilla139 cal
  • Salsa60 grams20 cal
  • Mixed Vegetables (Your Choice)120 grams48 cal
Meal Totals
508cal44gprotein38gcarbs20gfat5gfibre

Saturday

Aug 8
Daily Totals
1934
Calories
165g
Protein
161g
Carbs
70g
Fat
10g
Fibre
Breakfast8:00 AM
  • Egg (Large)2 egg150 cal
  • Egg White100 g48 cal
  • 90/10 Ground Beef - Cooked3 oz178 cal
  • Medium Flour Tortilla1 tortilla139 cal
  • Salsa40 grams14 cal
Meal Totals
532cal50gprotein29gcarbs24gfat
Snack11:00 AM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Whole Foods - Organic Medjool Dates2 dates124 cal
Meal Totals
236cal17gprotein42gcarbs0gfat
Lunch1:30 PM
  • Chicken Kebab250 grams388 cal
Meal Totals
394cal40gprotein18gcarbs18gfat
Snack4:00 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Frozen Mango/Berries100 grams51 cal
Meal Totals
164cal16gprotein25gcarbs0gfat
Dinner5:30 PM
  • 90/10 Ground Beef - Cooked5 oz297 cal
  • White Rice (Cooked)120 grams151 cal
  • Bell Pepper100 g31 cal
  • Avocado0.5 medium (~150 g edible)132 cal
Meal Totals
608cal42gprotein47gcarbs28gfat10gfibre

Sunday

Aug 9
Daily Totals
2095
Calories
169g
Protein
168g
Carbs
83g
Fat
3g
Fibre
Breakfast8:00 AM
  • Egg (Large)2 egg150 cal
  • Egg White100 g48 cal
  • 90/10 Ground Beef - Cooked3 oz178 cal
  • Medium Flour Tortilla1 tortilla139 cal
  • Salsa40 grams14 cal
Meal Totals
532cal50gprotein29gcarbs24gfat
Snack11:00 AM
  • Go Macro - Protein Bar1 bar274 cal
Meal Totals
274cal10gprotein36gcarbs10gfat
Lunch1:30 PM
  • Naya - Chicken Shawarma Bowl (GH)1 bowl592 cal
Meal Totals
592cal35gprotein50gcarbs28gfat
Snack4:00 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Meal Totals
112cal16gprotein12gcarbs0gfat
Dinner5:30 PM
  • Chicken Breast (Cooked)(OZ)6 oz265 cal
  • White Rice (Cooked)125 grams158 cal
  • Roasted Broccoli150 grams165 cal
Meal Totals
585cal58gprotein41gcarbs21gfat3gfibre

Shopping List

90/10 Ground Beef - Cooked36 oz
Avocado0.5 medium (~150 g edible)
Bell Pepper600 g
Chicken Breast (Cooked)(OZ)41 oz
Chicken Kebab250 grams
Chicken Thigh, Cooked170 g
Egg (Large)14 egg
Egg White700 g
Frozen Mango/Berries100 grams
Go Macro - Protein Bar6 bar
Greek Yogurt - Nonfat - Any Flavor1600 grams
Ground Bison 92% (cooked)5 oz
Medium Flour Tortilla10 tortilla
Mixed Vegetables (Your Choice)510 grams
Naya - Chicken Shawarma Bowl (GH)1 bowl
Olive Oil31 g
Onion5 medium (~110 g)
Roasted Broccoli300 grams
Salsa460 grams
White Rice (Cooked)1150 grams
Whole Foods - Organic Medjool Dates12 dates